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If you think reaching 70 means becoming frail, slowing down and losing your independence, Carrie Sisson<\/a> offers a very different picture of what aging can look like.<\/p>\n The fitness coach started taking strength training<\/a> seriously in her 30s because she \u201cwanted to feel good long term,\u201d she wrote on Instagram<\/a>.<\/p>\n Now, at 70, she’s \u201chaving the time of her life\u201d\u2014something she largely credits to years of consistently prioritizing strength.<\/p>\n \u201cI\u2019ve always been inspired to get stronger with age\u2014not more fragile,\u201d she said in another Instagram post<\/a>.<\/p>\n \u201cI used to think 70 sounded old. Instead, I\u2019ve found myself feeling more grateful for my life than ever. I\u2019m strong. I\u2019m mobile. I feel good in my body,\u201d she wrote in a separate post<\/a>.<\/p>\n And, she says, none of it has happened by chance.<\/p>\n \u201cIt\u2019s not luck or genetics\u2014it\u2019s years of small deposits adding up.\u201d<\/p>\n Here are the five habits Carrie recommends adopting between your 30s and 60s if you want to stay strong, capable and independent later in life.<\/p>\n 5 habits to start before 70, according to fitness coach Carrie Sisson1. Focus more on what you can lift than what you weigh<\/p>\n \u201cI promise your strength is going to matter so much more to your future than fitting into a smaller pair of jeans,\u201d Carrie says.<\/p>\n Rather than chasing a number on the scales, she encourages women to celebrate getting stronger.<\/p>\n Research supports that approach. A 2022 review<\/a> of studies involving adults aged 65 and over found that progressive resistance training significantly improved muscle strength and bone density.<\/p>\n \u201cBone density, balance, confidence\u2014all of it is trainable, at any age,\u201d Carrie added in another Instagram<\/a> post.<\/p>\n 2. Build muscle like your future depends on it<\/p>\n Because, in many ways, it does.<\/p>\n \u201cMuscle is like our insurance policy for aging,\u201d Carrie said.<\/p>\n \u201cEvery time you train you are really building stronger bones, muscle you hold onto instead of lose, and a body that keeps up with you as the years pass.\u201d<\/p>\n She points to everyday examples of what that strength can mean.<\/p>\n \u201cYou can be the friend who still gets down on the floor with her grandkids and pops back up without help, who carries her own suitcase through the airport, who says yes to the hike. It\u2019s not luck or genetics\u2014it\u2019s years of small deposits adding up.\u201d<\/p>\n Research backs that up. One study<\/a> involving mobility-limited adults with an average age of 85 found that just 10 weeks of strength training increased leg muscle mass and improved functional performance by 7-11%.<\/p>\n 3. Include cardio\u2014but don’t rely on it<\/p>\n Strength training forms the foundation of Carrie’s routine, but she still makes time for cardio.<\/p>\n \u201cI\u2019ve never used cardio to maintain my weight. Not at 40, not at 50, not now at 70,\u201d she wrote in an Instagram<\/a> post.<\/p>\n \u201cIf you\u2019re starting out with more body fat and not a lot of muscle yet… lifting is what makes that happen. You don\u2019t need to run for an hour. You need to pick up something heavy and do it consistently!\u201d<\/p>\n That doesn’t mean cardio isn’t valuable.<\/p>\n A systematic review<\/a> involving more than 2,000 adults aged over 70 found aerobic exercise improved cardiovascular fitness, metabolic health, physical function, cognitive performance and quality of life.<\/p>\n 4. Don’t let your age define what you can do<\/p>\n Carrie also believes many of the limits we place on ourselves come from society rather than our bodies.<\/p>\n \u201cWear the clothes. Try the thing!\u201d she says.<\/p>\n \u201cYou don’t have to \u2018act your age\u2019 just because society has decided what 70 is supposed to look like.\u201d<\/p>\n Research has linked authentic self-expression with greater wellbeing, with one study<\/a> finding a positive relationship between the two.<\/p>\n 5. Feed your mind as well as your body<\/p>\n Finally, Carrie says healthy aging isn’t just about exercise and nutrition.<\/p>\n \u201cThe people you surround yourself with, the thoughts you rehearse and the things you give your attention to all shape the life you’re creating,\u201d she said.<\/p>\n Research suggests she has a point. One 2024 study<\/a> found that people exposed to positive news experienced more positive emotions, while exposure to negative news had the opposite effect.<\/p>\n Find the Perfect Women\u2019s Health Training Program for You![\"Chevron](\"https:\/\/www.womenshealthmag.com\/_assets\/design-tokens\/fre\/static\/icons\/arrow-left-regular.dc4f48a.svg?primary=%2523D4D4D4\"){kind=icon}
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